Saturday Bring a Friend Day!


It's bring your friend to class day! 9am regular CrossFit class and 10am Free Community WOD! See you at the gym!

1) Alt EMOM 10:
Min 1: 30 sec max reps ring dips or ring pushups (rest 30 sec)
Min 2: 30 sec max reps strict chinups (rest 30 sec)

2) Teams of 2:
3 rounds each:
20/15 cal row
15 thrusters (95/65)
10 Bar facing burpees

Morgan Farris